Foods that contain magnesium: the list of the richest ones
In this article we want to focus on foods that contain magnesium because they serve as a constant supply that is useful to the whole organism. Nutrition, in fact, has a fundamental role in covering the daily need for magnesium, since our body alone is not able to produce. this mineral which must therefore be taken in sufficient quantities through food or supplements.Before we continue, however, we have for you a useful video on antioxidant foods.
The importance of foods that contain magnesium
You can prevent a magnesium deficiency and the secret is precisely to take advantage of the diet. From a medical point of view there is a test to do which is nothing more than a blood test, to ascertain the magnesium deficiency. blood magnesium dose too low, you can first of all improve your eating habits and include more foods with a high magnesium content in your daily diet.
Before seeing the list of foods that are particularly rich in magnesium and that should never be missing in your diet, we also want to give you some useful suggestions to remedy a possible deficiency.
- Choose products made with wholemeal flour, which is much richer in magnesium than foods that contain white flour.
- Make sure you include at least 2 or 3 weekly servings of legumes.
- For a snack, choose dried fruit as a snack.
- Drink mineral waters with a content of around 100 milligrams of magnesium per liter.
- If advised by your doctor, you can take a magnesium supplement.
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The main foods that contain magnesium
Magnesium is contained in many foods of animal and vegetable origin, what changes is obviously the quantity. The main foods are mainly products based on cereals (wholemeal products), nuts and oil seeds; cocoa, legumes, green vegetables and dried fruit are also excellent sources of magnesium. In general, we can consider that among plant and animal products, the first to have the most magnesium. Among others, some beverages such as coffee, tea and soft drinks also help cover the daily magnesium requirement.
Food Magnesium in mg / 100 g
Foods that contain magnesium here is the complete list
- Cereals and cereal products
Food Magnesium content
- Fruit and fruit products:
Food Magnesium content
- Vegetables and legumes:
Food Magnesium content
- Nuts and seeds:
Food Magnesium content
- Milk and milk-based products:
Food Magnesium content
- Meat and fish:
Food Magnesium content
- Confectionery:
Food Magnesium content
- Alcohol-free drinks:
Food Magnesium content
Factors that inhibit the absorption of magnesium
- Unbalanced nutrition and medication intake
Following an unbalanced diet with a high consumption of low-fiber products, industrially processed, with a lot of white flour, white sugar and table salt, it is rather difficult to guarantee the right balance of magnesium. Furthermore, the excessive consumption of stimulants such as alcohol, coffee or nicotine also deprives the body of additional mineral reserves. Following a healthy and varied diet, consisting of wholegrain products, green vegetables, nuts and a moderate consumption of alcohol, also ensures the right amount of magnesium.
- Stress, sport and pregnancy
If you are pregnant, you play competitive sports often the need for magnesium increases and a deficit may occur.
- During pregnancy, getting enough magnesium is important because it helps with the growth of the uterus and helps the proper development of bones for the fetus.
- Permanent stress leads to increased release of hormones such as adrenaline or cortisol, which in turn increase the secretion of magnesium through various metabolic pathways.
- If you play sports at a competitive level, you should always make sure that your body is sufficiently nourished with any substances that may be lost through sweating, such as magnesium.
Foods that contain magnesium and calcium
According to experts, there is a correlation between calcium and magnesium, and the ratio of the two substances in food should be around 2: 1. Consequently, if the calcium intake is increased, the magnesium intake must also be regulated.
In order for our body to use both minerals effectively, we need to absorb twice as much calcium as magnesium. Here are some tips:
- 30 grams of Emmental cheese (contains 10 mg of magnesium)
- 100 grams of wholemeal bread (contains 82 mg of magnesium)
- 100 grams of avocado (contains 33 mg of magnesium)
- 1 banana (contains 30 mg of magnesium)
This table may be useful to understand what has been explained up to here.
Food (100 g) Calcium (in mg) Magnesium (in mg)
Foods that contain magnesium and potassium
Potassium is an important mineral for the human body and is usually contained in spinach, chanterelles or lettuce and fruit. But nuts, cocoa powder and legumes in particular also provide a lot of potassium. Here are the reasons to take it:
- helps in normal muscle function;
- assists the functioning of the nervous system;
- maintains blood pressure within the normal range;
Foods that contain potassium with magnesium:
Food (100 g)
Potassium (in mg)
Magnesium (in mg)
